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October Breathwork and Stretch dates are here!
Deep Stretch @7pm on Wednesday 10/16
Breathwork @9am on Sunday 10/20
Deep Stretch @7pm on Wednesday 10/30
CrossFit Modern – CrossFit
Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/side lying T-4 rotation
20 90/90 + progression
5/side T-4 rotation in Lunge
20 standing T-4 rotation w/PVC and FR
Big 3
5/side Curl Up
20 sec side Plank
4 Bird Dog w/10 sec Pause
Glutes activation (with mini band below the knees):
10 Side steps
10 Monster walks
10/side standing Fire hydrant
10 air squat band mid shin
Core:
4/10 Bear Crawl w/abmat
Skill: Clean
1*4 @empty barbell
1*3@1st weight
3*2@build weight
3*2@working weight
20 min work
focus on staying over the bar till hip contact
keep barbell slightly off the body during the pull
active lats, shoulders back and down on start, spend some time to set it up
Comp: “I’ll be there for you…” (AMRAP – Rounds and Reps)
Team of 2
-I go, you go-
RX
AMRAP 16
7/5 cal Bike
5/arm Single DB Snatch 50/35
8 Ring Dips
Intermediate
AMRAP 16
7/5 cal Bike
5/arm Single DB Snatch 35/25
8 Bar Dips
Scaled
AMRAP 16
7/5 cal Bike
5/arm Single DB Snatch (light)
8 Bench Dips
Power: 3-5 Rounds for Quality (Cap 16 min): (AMRAP – Rounds and Reps)
21/15 cal Bike
10/arm Single DB Snatch (pick weight, build)
8-12 Ring Dips (any variation)
Burn: AMRAP 16 (AMRAP – Rounds and Reps)
7/5 cal Bike
10 Ball over Shoulder
8 Close Grip Push Up
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